We have LOTs of outdoor workout space

Wednesday 170510 Two Parts

So far this week we have run two training sessions in a row with “compare-to” dates- meaning we have done these workouts in the past and you can measure your current results against past performances… producing data that can demonstrate objective changes in physical fitness.  Today, however, we have a brand new one.  And that is particularly fun as well. Novel workouts give you the opportunity to challenge yourself with a task that you have yet to attempt. These workouts force you to approach the work at hand with a fresh perspective and enable you to test yourself with something new.

Do you usually take on wall ball shots with a formula of 10 in a row and then a short break? Then today try and different approach- perhaps see if you can reach 20 unbroken. The result might be less demanding than you thought- giving you a jump start on finishing fast. It might prove to be too much. Either way it gives you some piece of information that can inform your future. Take on today’s challenge by taking on SOME aspect of the workout in a way that is new to you.

Kathy’s overhead mobility and range of motion has come a long way. Developing this form is important and it takes work to get there.

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
Two Parts with a Two Minute Break
Two rounds for time of:
50 wall ball shots (20/14)
25 supine ring rows (feet on 16” box)
Rest exactly 2 minutes then:
Four rounds for time of :
20 jumping lunges
10 power cleans (50/35kg)
Post time for each part AND total finish time to chalkboard/journals

Wednesday 5pm endurance specialty class

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

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